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Omaha Magazine

5-Minute Workout: Posture Exercises

Mar 25, 2013 11:34AM ● By Bailey Hemphill
Think “good posture.” Doing standing exercises is a good way to focus on muscle groups while maintaining work in the core of the body. This workout is ideal to use as a fitness break—like at your office desk or in the kitchen while you’re waiting for food to cook. I personally like to do these exercises to wake up while I’m brushing my teeth or waiting for my coffee to brew.

To perform these moves, you’ll need open space and a sturdy chair or the back of a couch. With each exercise, keep the core of your body lengthened, creating a longer distance between the ribcage and hips.

Deep Knee Bends

  1. With feet shoulder-width apart, extend arms forward and squat low, squeezing your butt and keeping your heels on the ground (Imagine you’re sitting in a child’s chair).20130227_bs_7169-2
  2. As you rise back to standing position, swing your arms back as you stand.

 Plié Squats:

  1. Place your hands on the back of a sturdy chair or couch with your feet about two feet apart, toes facing outward.20130227_bs_7182-2
  2. Bend your knees and lower down so your butt is level with your knees, keeping your butt tucked in.20130227_bs_7183-2
  3. Rise halfway and hold the position for 30 seconds.

Back-Angled Leg Lifts:

1.  Place your hands on the back of a sturdy chair or couch and lift one leg backward, keeping your foot flexed (toes not pointed) and your heel pointed to the back of the room.


2.  Lower and lift your leg for 30 seconds and then switch legs.


Tip: Practice pulling and holding the navel to the spine, widening and flattening out your tummy when you’re sitting and standing throughout the day.

Peg Ryan is a Certified Personal Trainer/Group Fitness Trainer with Prairie Life Fitness in Omaha. For more information, visit

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